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Post by skabow22 on May 30, 2012 17:34:57 GMT -5
Wednesday 5/30/12:
Saxon Side Bends 3x20
Good Mornings 3x12xbar
Y.T.W.L.'s 3 sets of 3 reps each
Front Squat:
6x170
6x170
5x195
5x195
3x225
3x225, everything felt fast and easy.
Bench Press (competition grip):
5x135
5x155
4x175
5x185 (supposed to be 3)
2x195
4x205 (supposed to be 2)
2x215, with wraps
4x220, with wraps (supposed to be 2)
2x220, with wraps. Since I skipped pressing the other day I wanted to get some decent volume on the bench press, as well as test myself a bit. the first set at 220 felt great, really nice pauses and everything felt tight. Wish I had gotten a video of that set!
Deadlift without Belt:
6x250
5x295
3x315
3x315
3x335
3x335
3x360, 15 lb PR Blew my old beltless record of 3x345 out of the water, felt great.
Curls:
3x8x65
Triceps
4x12 with band
Felt pretty good today, pressing felt good and while my shoulder felt a little tired by the end of the session, it didn't feel bad. Hitting the deadlift PR was really nice, and it was nice to get a little bit of a break squatting. I have had to push a lot of sessions closer together and it seems like a lot have been squat heavy! Nice to get a light day in.
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Post by Rosario-546 on May 30, 2012 17:47:50 GMT -5
Nice pr!
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Post by buckeye2010 on Jun 2, 2012 10:02:10 GMT -5
Great job. Seems like you are making some good gains. Keep up the intensity.
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Post by skabow22 on Jun 4, 2012 17:51:46 GMT -5
So, have been busy the past few days so I haven't updated the log. Here are the past two sessions:
Friday 6/1/12:
Straight Leg Situps 3x25
Good Mornings 3x10 with bar
Reverse Flys 3x15
Pause Squat:
5x170
5x195
4x215
4x225
3x240
2x255
2x265
Incline Bench Press:
5x110
5x130
5x140
3x145
3x145
3x155, felt much better on my shoudler than the close grips, I think I will switch to these.
Deadlift off Block:
5x140
5x280
3x320
3x340
2x360
2x380
2x380, total grinders, I wish I had a video for these. I am pretty sure they looking awful.
Busy that day, so I skipped all the assistance work.
Monday 6/4/12:
Leg Raises 3x30
Good Mornigs 3x12 with bar
Y.T.W.L.'s 3 sets of 3 reps each
Squat:
6x205
5x235
4x255
3x270
3x285
2x305
2x305, squts just felt off today, and REALLY slow. So far, I like the program as far as the pulls go, my deadlift feels stronger. But my squat....eh, doesn't feel super. I am having a fair number of off days here.
Bench Press (Medium Grp with Pause):
6x115
5x135
4x145
3x155
3x165
2x175
2x175
3x155
8x135, these all felt fine, no issues.
Dumbbell Row:
10x55, 65
16x75
Curls:
3x8x65
Camera battery is dead and I can't find the charger, so no videos for either of these sessions. Either way, things are going pretty well and I am feeling good. Still wish my squat felt better; today it felt like straight garbage. Also, maybe its just my imagination, but my legs looks smaller too. I am thinking when I finish this I may go back to just hitting each lift once a week. This program is pretty rough on the joints!
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Post by Rosario-546 on Jun 5, 2012 6:25:00 GMT -5
Im camera battery died all the time, i put a newly charged pair in every session. My FLIP chews though them like skittles
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Post by skabow22 on Jun 6, 2012 15:55:45 GMT -5
Wednesday 6/6/12:
Saxon Side Bends 3x20
Good Mornings 3x10 with bar
Reverse Flys 3x12
Deadlift with Belt:
4x250
3x295
2x335
2x360
1x380, with belt
1x405, with belt
2x425, 20 lb PR , felt like total grinders, but the video doesn't looks too bad.
2x425, with belt. Could have done either a single or a double here. Felt so great after the first double, I decided to go for another one.
First Double:
Second Double:
Overhead Press:
4x145
3x165
3x165
2x175
2x175, felt good, video from last set.
Triceps:
4x12 with band
Leg Curls:
3x10, 8, 6
Hitting that deadlift PR, especially for more than one set felt AWESOME. Also, I had forgotten how much I enjoy heavy overhead pressing. Nothing much to say other than that, but it was a GREAT day.
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Post by Rosario-546 on Jun 7, 2012 6:36:16 GMT -5
Nice PR
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Post by skabow22 on Jun 8, 2012 14:30:38 GMT -5
Friday 6/8/12:
Straight Leg Situps 3x25
Good Mornings 3x12 with bar
Reverse Flys 3x20
Pause Squat:
6x170
5x195
4x215
4x215
4x225
4x225
3x240
3x240, easy as could be.
Bench Press (competition grip and wraps, with pause):
4x135
3x155
3x175
2x185
2x195
1x210
1x220, with wraps
2x225, with wraps
4x225, with wraps. Only had to get 1-2 here, but wanted to push it a little bit, and I was very pleased with the results. I would have gone for 5 if there was a spotter available, but I feel confident that it was there. Really nice pressing day for sure.
Stiff Leg Deadlift:
6x120
6x120
6x140
6x140
5x150
5x150, fast and easy.
DB Rows:
10x55
10x65
16.5(?) x75, I actually did 17, but the last rep on each side was pretty sloppy, so I am reluctant to count it.
Good session today, pressng feels really nice, felt like I had nice long pauses and they all went up fast. Squatting is still feeling kind of off, but the routine is almost done. Only one more really heavy squat day left, hoping it will be a good one.
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Post by skabow22 on Jun 12, 2012 15:13:59 GMT -5
Tuesday 6/12/12:
Decline Situps 3x20
Face Pulls 3x20
Hypers 3x15
Squat with Belt:
4x205
3x235
2x270
2x285
2x305
1x320
1x325, with belt
1x340, with belt
1x355, with belt
2x355, with belt. Came very close to not counting the second one as the spotter got a little touch happy when I hit my sticking point. He grazed my side but I told him to stop and made the rep. it was VERY difficult and an absolute ball buster.
Bench Press (Medium Grip with Pause):
7x115
5x135
4x145
3x155
3x165
3x165
GHR (supposed to be stiff legs):
3x15
DB Row:
10x55, 65
17x75, 100% sure this time.
It was a very good session, went to a gym downtown today and was very favorably impressed. Lots of nice equiptment and people, lots of very strong guys. Overall a very nice experience.
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Post by skabow22 on Jun 18, 2012 16:09:48 GMT -5
Hey guys, took a week off after squatting last week. I was pretty tired and beat up and had a knot in my upper back that just woudln't go away, so I decided to take a little bit of a rest. Was back at it today though, in a big way!
6/18/12:
Situps 3x20
Calves 3x15
Split Squats 3x10
Squat:
20x125
15x160
12x190
10x220
7x250
5x285, with belt
3x315, with belt.
Pause Squat:
2x3x225
Leg Curls:
6x20 with band
What can I say? I have not done this particular set/rep sequence in a LONG time and I had forgotten how killer it was. My legs feel absolutely thrashed after this, I am expecting some MAJOR soreness tomorrow. However, with my moderate success with squatting on the norwegian routine, I felt like I needed a kick in the pants as far as squatting was concerned.
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Post by skabow22 on Jun 21, 2012 12:13:23 GMT -5
Thursday 6/21/12:
Saxon Side Bend 3x20
Reverse Fly 3x12
BTN Press 3x10 with bar
Bench Press:
20x95
15x115
12x135
10x160
7x180
5x205
3x225
Military Press:
2x8x115, was planning on hittting two sets of 10+ here, but my shoulders were REALLY fatigued!
Face Pulls:
5x15 with band
Good session, and the higher rep work acted as a great warmup and tired me out so my heavier sets were lighter than they could have been; shoulders feel really good right now, not tight or stiff at all.
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Post by skabow22 on Jun 22, 2012 14:53:34 GMT -5
Friday 6/22/12:
Ab Wheel 3x10
Face Pulls 3x15
Stiff Leg Deadlift:
20x145
15x185
12x220
Deadlift:
10x255
7x295
5x330, with belt
3x365, with belt
DB Rows:
10x55
10x65
18x75
3x10x55
Shrugs:
15x225, I hate these, everytime I do them I realize that and never do them again for months.
Good session, deadlifts actually felt pretty good, even after the stiff legs before hand.
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Post by skabow22 on Jun 23, 2012 10:31:37 GMT -5
Saturday 6/23/12:
Overhead Press:
8x95
5x135
3x155
2x185
0x205, failed on this one, just wanted to see if I could still ht my best on this. Not today apparently.
Curls:
12xbar
10x55
8x65
6x75
Tricep Extensions:
4x15 wth band
Just getting some arm work in, its something I always slack on, so I am trying to make sure i get some in.
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Post by buckeye2010 on Jun 23, 2012 11:11:05 GMT -5
Just got caught up on your logs. Great job. Keep it up.
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Post by skabow22 on Jun 25, 2012 15:25:18 GMT -5
Just got caught up on your logs. Great job. Keep it up. Thanks buckeye, I am working hard! |
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Post by skabow22 on Jun 25, 2012 15:29:19 GMT -5
Monday 6/25/12:
Leg Raises 3x20
Lunges 3x10 per side
Calves 3x25
Squat:
20x130
15x165
12x195
10x230
7x260
5x295, with belt
3x325, with belt
Pause Squat:
3x235
3x235
Leg Curls with Band:
6x15
Felt like a really good session today, I have been working on my breathing a lot more and i feel like it helped a lot as far as getting out of the bottom of the squat. Wish I had something better to do for my hams, but I have no machines or GHR bench, and after all that squatting I just don't feel like good mornings or Stiff leg deadlifts. Oh well, its just assistance work anyway.
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Post by skabow22 on Jun 27, 2012 12:05:00 GMT -5
Wednesday 6/27/12:
Saxon Side Bends 3x20
Press Behind Neck 3x12 with bar
Upper Back Warmup 1 set
Bench Press:
20x95
15x115
12x140
10x160
7x185
5x205, with wraps
2x230, with wraps
Incline Press:
12x135
8x135
Face Pulls:
6x15 with band
Pretty sucky session today. I was orignally planning on doing a board press for the frist time today, but when I started gong into it, it actually made my shoulder feel worse than regular flat benching, so I just dropped it. Also, felt like no matter what I did I couldn't get set up right, never felt tight the whole day. Oh well, happens occasionally.
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Post by skabow22 on Jul 12, 2012 21:29:23 GMT -5
Thought I would update everyoen on whats going on and where I have been. From June 30th to July 7th I took a week at the beach with a bunch of friends and it was a fun time....but I did reaggravated my shoulder swimming in the ocean every day. And I wish I knew where I stood with said issue, but as soon as I got home, a day later I got sick and have had a fever between 102 and 103 for the past 3 days, along with plenty of other fun symptoms. Finally got to the doctor and apparently have a wicked bad case of strep throat, possibly with fluid in my lungs. Either way, got some anti-biotics and am hoping for the best.
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Post by buckeye2010 on Jul 23, 2012 19:09:39 GMT -5
Wish you the best.
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Post by skabow22 on Aug 13, 2012 13:27:17 GMT -5
Finally getting back into the heavy stuff, took a few weeks after I got back on my feet to work back into it. Going back to my bread and butter split, working squats and pressing twice a week and then 2 days of pulling, one with a heavy deadlift.
8/13/12 (Heavy Squat/Press):
Squat:
8x135
5x185
5x225
2x280
2x300
2x325, with belt.
Strict Press:
8x95
5x115
5x135
2x150
2x160
2x170
Calves:
4x15+
Face Pulls:
4x15+
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Post by skabow22 on Aug 14, 2012 17:01:08 GMT -5
Tuesday 8/14/12:
Barbell Rows:
6x10-15 x135
Good Mornings:
4x12x95
DB Rows:
2x15x55
Band Leg Curls:
2x20 per leg
Lighter pulling session for this week, pretty much using it to just hammer the volume on everything. Staying lighter on the rows and trying to be super strict and get a good contraction at the top of the movement. Good session today.
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Post by skabow22 on Aug 16, 2012 12:14:49 GMT -5
Thursday 8/16/12: (Light Squat/Press)
Olympic Pause Squat:
5x135
5x185
5x5x225, all fast reps with a 3 second pause at the bottom.
Press Behind Neck:
12x45
8x95
5x5x115, light and easy.
Calves:
3x15+
Rear Delts:
3x15+
Good session today, everything felt fast and fairly easy, a nice light session.
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Post by buckeye2010 on Aug 21, 2012 21:20:38 GMT -5
Good to see you back in the saddle
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Post by skabow22 on Aug 22, 2012 14:21:29 GMT -5
Good to see you back in the saddle Thanks, its good to be back! |
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Post by skabow22 on Aug 22, 2012 15:05:18 GMT -5
Starting school again this coming Monday and sine I will finally be back in a decent gym with good equipment I though it fitting to kick off a new training cycle as well. I am fairly sure that my deadlift is sitting around 435-445 and my bench will be starting light regardless to try and ease my shoulder back into the movement. However, my squat I felt needed a little dialing in to figure out a goal for this cycle, so today I worked up to a good single. not super hard or a total grind, but difficult. Got a couple videos from today.
Squat:
8x135
5x225
3x275
1x315
1x340
1x365
Felt pretty good all things considered, and since i was able to hit this without any real planning/peaking, I think 385 is a good goal. I actually think I had another 5-10 lbs in the tank, but played it safe.
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